What is a Whole Food Plant Based Diet? (WHY IT’S NOT BORING!)

What is a Whole Food Plant Based Diet? (WHY IT’S NOT BORING!)


You may be wondering what exactly is a
whole food plant-based diet. What do you eat?
What don’t you eat? Is it the same as a vegan diet? These were all the same
questions I had when I first learned about this way of eating.
I’m Stephanie Leach, I’m a Certified Health Coach and Juice Therapist, and in
this video I’m going to share with you exactly what a whole food plant-based
diet is and is not. I’ll also share with you how you can get started with this
way of eating. Now if you’re interested in juicing or a whole food plant-based
lifestyle so you can achieve and maintain a healthy weight and get the
body and health that you’ve always wanted, subscribe to this channel and hit
the bell to be notified when I post new videos. Now the term “whole food
plant-based” was coined by Dr. T. Colin Campbell. You may have heard of him. He is
the author of the China Study and Whole. He’s really been at the forefront of
nutrition research since the 1970s, especially in regard to how diet and
disease are related. Now this way of eating is based on whole or minimally
processed plant foods. It includes vegetables, legumes, grains, fruit, nuts and
seeds. The diet is free of animal foods so there’s no meat, poultry, fish, dairy or
eggs and oil is minimized or greatly reduced. Salt is kept to a minimum and
there are no highly refined or processed sweeteners.
While this is technically a vegan or pure vegetarian diet, it’s more specific.
The vegan diet is merely the absence of animal foods. Now while many vegans do
eat a healthy whole food diet, by definition a vegan diet could include a
lot of highly processed mock meats or other processed foods or oily cheese
substitutes, fried foods, a lot of salt, sugar. For instance, potato chips and
Oreos are vegan, but no one would actually claim those are health
promoting. I want to assure you that eating this way is not about deprivation
I have to say, when my diet was still centered on animal foods and I was
eating what was considered to be a balanced meal, I just couldn’t imagine
being satisfied with a meal that didn’t include meat, cheese or dairy of some
kind, or eggs. It seemed very limiting to remove those foods, but what I found was
actually the opposite. By focusing on plant foods my diet actually expanded to
include a lot of foods and cuisines that I ate rarely or had never even tried
before. When I was eating the Standard American Diet, I pretty much ate the same
vegetables over and over again. Corn and green beans and mashed potatoes, a green
salad. Sometimes I’d pick up a bag of the frozen
vegetables with the mystery cheese sauces, but really it was it was kind of
boring. And if you’ve got default vegetables in your diet let me know what
they are in the comments, I think we all have them. I have way more diversity in
my diet now than I ever did when I was eating animal products. For instance, when
we talk about eating vegetables that includes a wide array of
foods. The vegetable group includes leafy greens like salad greens, like romaine
and baby spinach, and red leaf lettuce and butter lettuce. You know, all the
things you put in a salad. It also includes sturdier greens like beet
greens, kale, collard greens, spinach greens, lots of different, turnip greens.
So leafy greens can be eaten raw in salads or juiced or added to cook dishes. You would
also include non starchy vegetables like cauliflower and broccoli, bell peppers
and cucumbers. All of these foods can be raw juiced or cooked. Then you’ve got
root vegetables, and this includes carrots, beets, parsnips, turnips, potatoes.
You know, red potatoes, white potatoes, gold potatoes, sweet potatoes. These
starchy plant foods contribute to satiety, and it’s an important part of
the diet. Some are good raw or juiced and others are better cooked to increase
digestibility. We also have legumes. Now this includes all kinds of beans. You’ve
got black beans, kidney beans, white beans, cannellini beans, you know, all the standard
beans you know, then there are lots of other beans that you probably haven’t
explored. It includes lentils, there’s red lentils and green
lentils and the tiny French lentils, and they each have their own properties
and do better in different types of dishes. Legumes also include soy, whole
soy products, the soybean is a legume. So it includes soy foods like
tempeh and tofu and soy milk and these foods provide lots of plant-based
protein and fiber which is missing from animal protein, lots of phytonutrients,
which you don’t get with animal protein, and plant-based proteins help you stay
fuller longer and better balance your blood sugar.
Now beans and lentils can be sprouted and eaten raw or cooked. Next part of the
diet is whole grains. This includes minimally processed whole grain flours
like wheat, spelt, barley, rye, oats, wheat. It includes corn meal. It also includes
other types of whole grains like rices. You’ve got brown rice and red rice and black
rice, it’ includes wheat berries and bulgur and
steel-cut and rolled oats and pseudo grains, which are really seeds, but we treat
like a grain, like wild rice and quinoa. So those are just a few of the whole
grains that can be included in your diet. So it can include whole grain bread and
corn tortillas, sprouted grain tortillas and the like. You just have to read the
labels and watch out for added oils and sugars. Now an easy part of a whole food
plant-based diet is fruit. Fruit is a perfectly packaged snack or dessert
full phytonutrients and wonderful nutrition for you that tastes so good.
There are so many varieties of apples, pears, citrus fruits, stone fruits and
berries to explore. Fresh or frozen fruit is fine. Ripe bananas are fantastic in
smoothies to add sweetness and they make wonderful nice creams. Adding an apple or
a pear to a green juice adds some sweetness and makes it very tasty.
When you eliminate a lot of added sugars and processed sugars from your diet you
really discover and appreciate the natural sweetness of fruit. The next part of
the diet, it’s a small part but an important part, is nuts and seeds. These
provide healthy fats in their whole, preferred whole food form. That includes
walnuts, almonds, Brazil nuts, cashews. Nuts can be soaked and blended with
other ingredients to make really delicious and tasty cheese-like sauces
and dressings. Hemp seeds and ground flax seeds provide Omega 3’s and can be
added to smoothies or sprinkled on top of food. Then you’ve got pumpkin seeds
and sunflower seeds, those are great sprinkled into salads.
You also have nut and seed butters like tahini, sun butter and almond butter.if you haven’t explored beyond peanut butter you might be surprised at the range of nuts and seed butters that
are available. I also want to include spices as part of a whole food
plant-based diet, because it’s often the spices that make a dish, right? Some of my favorites include smoked paprika, chili powder and cumin. And I find that when I
use the same spices in my vegetable dishes that I used to use in my meat
based dishes, I get the same flavor profile and enjoy foods that I used to enjoy when I ate animal foods. Now all of these plant
foods can can be combined in a myriad combinations to create delicious meals
that are satisfying. Once your taste buds make the transition you may find that
you never crave animal foods again. Now there are so many benefits to this way
of eating. You’re likely to live longer. And healthier. The studies show that
individuals that eat a purely vegan plant-based diet have the healthiest
weight and live the longest with the least rates of disease. I’m 47, almost 48
and this way of eating has allowed me to achieve my goal weight at a time of life when many women and men struggle to to maintain a healthy weight. I don’t
count calories or macronutrients. Once you get the basics down, this way of
eating is very intuitive and natural, and easy. I pretty much eat what
I want and I’m able to maintain my weight, and I’m looking forward to many
disease for years to come. Now if you want sustainable weight loss, or you want
to reverse a chronic condition like type-2 diabetes, high blood pressure, high
cholesterol, heart disease, high blood pressure, maybe painful arthritis, the
science is in. I encourage you to read the China study or Whole by Dr. Campbell,
or watch the movie Forks Over knives where his research is shared. You can
find it on Netflix. Now thousands of people are adopting this way of eating
and reaping the benefits. It’s not as marginal as it seems. My clients report
sound asleep, they forget to take their Ambien. They have better digestion,
there’s no constipation and the stomach pain goes away. They also have greatly or
reduced or eliminated joint pain. Unless you’ve got an injury, it shouldn’t hurt
to move. Life should be enjoyable and you should have the energy to pursue your
passions and your goals. So this way of eating is very anti-inflammatory and
health promoting. If you’re ready to get started, you can download my Whole
Food Plant-Based Diet and Lifestyle Action Guide. I’ll provide a link to
it below. If you found this information helpful please share it with me in the
comments below. Also please share any questions that you have about a whole
food plant-based diet and lifestyle. I want to make sure that I’m answering
those questions in future videos. I post daily on Instagram @StephanieLeachHC,
and if you’re on Facebook please join my free Facebook group for people
interested in juicing and a whole food plant-based diet and lifestyle. I’ll also
link to that below,. So lots of hugs and health to you! I’ll see you in the next
video.

14 thoughts on “What is a Whole Food Plant Based Diet? (WHY IT’S NOT BORING!)

  1. So now you know the answer to what is a whole food, plant-based diet. But you may have questions. Please share them with me!

  2. Super informative!! I’m a big fan of a whole foods, clean diet, although I do eat good quality meat, but lots of veggies. Totally agree about all the vegan junk food!

  3. Yay for plant based diets πŸ™ŒπŸΌ 🌱 I eat maybe 90% whole foods..but trying to improve everyday ☺️ I love lentils!! I had never had them before switching to a PB diet, now I use them all the time!

  4. I'm trying so hard to do better with my diet and eating more whole food, plant-based diet. I try hard to make sure my meat choices are high quality, but would love to incorporate more plant-based foods.

  5. We definitely appreciate a video like this…we've increased our Healthy Choices menu and customers do love it…especially our veggie burger. πŸ™‚ Next year…salads in place of french fries as a side option.

  6. about 20% of the time, it is very boring, but real good 75% of the time, (5% of time undecided), so Honestly (that is very important to be in this lifestyle, very honest)-it is gonna be very boring, but I find that is about 20% of the time, get through it, and get to a better part of the week, and back on the funner part (nothing is as fun as Doritos and beer-but unless you want to live and die a horrible death, ya gotta stop those)…..so, that is the most accurate way to phrase it, do it, survive and thrive and concentrate on it…..

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